When it comes to South African cuisine, meat plays a central role in many beloved dishes — from weekend braais to hearty stews and traditional favourites.
While these meals are rich in culture and flavor, it’s important to be mindful of their nutritional content, especially when it comes to cholesterol.
Some meats, even those considered staples or seemingly healthy, can contain unexpectedly high levels of cholesterol and saturated fat.
Whether you’re managing heart health or simply making more informed dietary choices, knowing which meats to enjoy in moderation can make a big difference.
Here are five South African meats that are surprisingly high in cholesterol:
1. Boerewors (Traditional South African sausage)
Boerewors is a staple at braais (barbecues) and loved for its rich flavor, but it’s made from fatty cuts of beef or pork and often includes added animal fat. It’s also heavily seasoned and grilled, which can increase its cholesterol and saturated fat content significantly.
Cholesterol concern: High in saturated fat and cholesterol due to fatty cuts and added fat.
2. Lamb (especially lamb chops or braaied lamb)
Lamb is often enjoyed in South African cuisine in dishes like potjies or as braai meat. While flavorful, lamb (especially cuts like ribs or chops) contains a high amount of saturated fat, which contributes to increased cholesterol levels.
Cholesterol concern: Naturally high in both cholesterol and saturated fat.
3. Chicken skin and dark meat (e.g., thighs, wings)
While chicken breast is lean, dark meat cuts with skin (which are popular in stews, grills, or fried) contain significantly more fat and cholesterol. South African dishes like smoorhoender or braaied chicken often include the skin for extra flavor.
Cholesterol concern: The skin and darker cuts increase total cholesterol and saturated fat intake.
4. Liver (Especially lamb or beef liver)
Liver is used in dishes like skilpadjies (a traditional dish made with liver wrapped in caul fat). While liver is nutrient-rich, it’s one of the highest sources of dietary cholesterol among all animal products.
Cholesterol concern: Extremely high in cholesterol — a small serving can exceed the recommended daily intake.
5. Duck (especially with skin)
Though less common than chicken or beef, duck is eaten in some gourmet or festive South African meals. Duck meat, especially with the skin, contains a high amount of fat and cholesterol.
Cholesterol concern: Rich and fatty meat that contributes heavily to cholesterol levels.
If you’re managing cholesterol levels, it’s not necessary to cut these meats out completely — moderation, portion control, and choosing lean cuts or cooking methods (like grilling without skin or fat) can make a big difference. Would you like a list of lower-cholesterol South African meats or protein alternatives as well?
